Today, I Thought We'de Look at My 5

5favorite foods for Soccer Players
1. Whole grains
Whole grain food such as cereal,bagels, pasta, and bread give good,long-lasting energy to the whole body.As the most important food group, athletesshould eat many whole grain carbohydrates before an event.
2. Peanut butter
Peanut butter is a good source of proteinand essential fats, and it is easyto carry and eat on the go. Other protein sourceswill work as well, such as lean meat or dairy;the important thing is to get adequateprotein before and after a work out.
Protein helps the body in maintainingaerobic metabolism instead of anaerobic metabolism,which prevents the body from taking protein fromlean tissue. Adequate protein speeds recoveryand helps in actual performance situations.
3. Fresh fruits and Vegetables
Fresh produce is a great way to get vitaminsand minerals that help the body function as normal.They are usually fat-free and contain lots ofenergy for the body to use during exercise.Some fruits, such as bananas, contain potassium,a mineral that regulates water levels in the bodyand stabilizes muscle contraction. Low potassiumlevels can lead to muscle cramps and fatigue, soeating potassium-rich foods is a good idea.
However, it is important to regulate potassiumintake, because too much too quickly can lead to a heart attack.Athletes should take in 435 milligrams of potassiumfor every hour they exercise. While potassium does not aid in actual performance,it speeds recovery and should be considered as oneof the most important supplements to an exercise program.
4. Calcium-Rich Foods
Foods such as cheese, yogurt, and milkcontain necessary calcium, which creates strongbones and protects athletes from injury.These dairy products are also a good source of protein, but they should be eaten well before anevent, as they take some time to process. If the body does not tolerate dairy well,supplements should be included to ensure that athletesreceive the recommended daily intake of 1000 milligrams.As an example, a cup of skim milk providesabout 300 milligrams of calcium.
5. Fiber-Rich Foods
Fiber is the nutritional component that keepsathletes full and regulates the digestive tract.Many of thefoods already mentioned include fiber,but it is important for coaches to know which foodshelp athletes regulate fiber levels. Examples offiber-rich foods include whole grains, apples,berries, almonds, and legumes. A simple way todetermine the necessary amount of fiber is to add5 to the athlete's age. For example, a 10-year-oldathlete needs about 15 grams of fiber daily.After the age of 15, athletes need 20-25 grams of fiber a day

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